Decode Cycling Power Data Into Training Guidance

You bought a power meter and now you have average power, normalised power, intensity factor and TSS, with no idea what to do with them. This explains FTP and why it anchors everything, what your training zones mean, and how to use the data to ride smarter. Good for cyclists who upgraded the kit before the knowledge.

<context>
You have started training with a power meter and have data showing your power output during rides, including average power, normalised power, intensity factor, and TSS. You want to understand what to do with it.
</context>

<task>
**Translate the key metrics into training guidance:**
1. FTP and what it means: your functional threshold power and how it is used as a reference for everything else
2. Training zones: explain the five or seven zone model in plain terms and what each zone is for
3. TSS and training load: what training stress score tells you about the cumulative load of a session
4. How to read a recent ride: using your most recent ride data, describe what it shows about the effort and training value
5. The one training principle to focus on if you are new to power-based training
</task>

<output_format>
- Plain-language explanations of each metric
- A training zones table: zone, power range as percentage of FTP, what it trains
- One priority for new power-based training
</output_format>